Top 12 Vitamin B12-Rich Foods to Boost Your Metabolism

Vitamin B12, also known as cobalamin, plays a crucial role in metabolism, specifically in the synthesis of DNA and in the metabolism of fatty acids and amino acids. It is important for the formation of red blood cells and the maintenance of the central nervous system. There are various foods that are good sources of vitamin B12, particularly animal-based foods. Here are some animal-based vitamin B12-rich foods to include in your meals:

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Vitamin B12-Rich Foods
  1. Beef liver: A 3-ounce (85-gram) serving of cooked beef liver can provide more than 100% of the DV for vitamin B12.
  2. Sardines: Canned sardines are a great source of B12, offering about 100% of the DV in a 3.2-ounce (92-gram) serving.
  3. Salmon: A cooked fillet of salmon (3.5 ounces or 100 grams) contains approximately 59% of the DV for vitamin B12.
  4. Tuna: Fresh tuna, particularly yellowfin tuna, is a good source of vitamin B12, with about 45% of the DV in a 3.5-ounce (100-gram) serving.
  5. Trout: This fish provides approximately 48% of the DV for vitamin B12 in a 3.5-ounce (100-gram) serving.
  6. Milk and Yogurt: Dairy products like milk and yogurt are also good sources of vitamin B12. A cup (245 grams) of plain low-fat yogurt provides about 39% of the DV, while 1 cup (240 mL) of milk has about 18%.
  7. Cheese: Cheeses such as Swiss cheese contain significant amounts of vitamin B12. For example, a 1-ounce (28-gram) serving of Swiss cheese provides about 14% of the DV.
  8. Eggs: One large egg contains approximately 6% of the DV for vitamin B12.

For individuals following vegetarian or vegan diets, plant-based foods fortified with B12 can be helpful:

  1. Fortified Cereals: Many breakfast cereals are fortified with vitamin B12. Check the labels to see the exact amounts.
  2. Fortified Nutritional Yeast: Nutritional yeast is often fortified with vitamin B12 and can be used as a seasoning or a cheese substitute.
  3. Fortified Plant-Based Milk: Many plant-based milk alternatives, such as almond milk, soy milk, or oat milk, are fortified with vitamin B12.
  4. Fortified Meat Substitutes: Certain meat substitutes, like veggie burgers or soy-based products, are fortified with vitamin B12.

It’s important to note that while plant-based sources of vitamin B12 can be helpful, they may not be as reliable or bioavailable as animal-based sources. If you’re concerned about your vitamin B12 intake, it may be beneficial to speak with a healthcare professional or registered dietitian for personalized recommendations.

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